In today's digital era, extended screen time has become a part of everyday life, from working on computers to scrolling through smartphones.

However, this widespread habit has significant implications for musculoskeletal health, as highlighted by two leading orthopedic experts:

Dr. Mayank Vijayvargiya, Consultant Orthopedics at P.D. Hinduja Hospital & MRC, Mahim, and Dr. Shashikiran R, Consultant Orthopedic and Joint Replacement Surgeon at Apollo Hospitals, Sheshadripuram, Bangalore.

Poor Posture and Musculoskeletal Strain

Impact of Poor Posture:

When using mobile devices or computers, people often fall into poor posture habits, like slouching or leaning forward. Dr. Mayank Vijayvargiya points out that this can put strain on the neck, shoulders, and back muscles, which may result in chronic pain, muscle stiffness, and spinal misalignment if maintained over time. Similarly, Dr. Shashikiran R points out that poor posture places excessive stress on the spine and joints, resulting in musculoskeletal issues, including "tech neck."

What Is Tech Neck?

"Tech neck happens when the muscles in the neck are overstretched from extended usage of screens," explains Dr. Shashikiran. This forward head posture places significant stress on the cervical spine, leading to pain, stiffness, and discomfort. Dr. Vijayvargiya adds that this condition, also called "text neck," is increasingly common among mobile phone users.

Muscle Strain and Repetitive Motion Injuries

Repetitive Motions and Muscle Fatigue:

Holding a phone or typing for long periods can cause muscle fatigue, particularly in the hands, wrists, and arms. Dr. Vijayvargiya highlights the risks of developing conditions such as carpal tunnel syndrome, tendonitis, and muscle imbalances due to repetitive use without adequate breaks. Dr. Shashikiran shares these worries, pointing out that repetitive actions involving keyboards, touchscreens, or computer mice can worsen these problems, resulting in numbness, tingling, and discomfort in the hands.

Impact on Bone-Health

Bone-Density and Sedentary Lifestyles:

A less obvious but significant concern is the impact of prolonged screen use on-bone health. Dr. Shashikiran warns that excessive sedentary time can reduce bone-density, increasing the risk of osteoporosis over time. He adds, "Bad posture not only puts stress on the spine and joints but also harms bone-health, leading to brittle bones that are more prone to fractures." Common symptoms of this include neck pain, shoulder tightness, and sensations of numbness or tingling in the hands.

The Importance of Regular Breaks and Physical Activity

Combatting the Effects of Screen Time:

Both experts emphasize proactive measures to mitigate the adverse effects of prolonged screen use. "Taking regular breaks, practicing good posture, and incorporating physical activity into your routine is crucial for maintaining muscle and bone-health," advises Dr. Vijayvargiya. He further stresses the importance of staying active, as sedentary lifestyles contribute to muscle atrophy and reduced bone-density.

Adopting Healthier Habits:

Dr. Shashikiran recommends exercises that strengthen the muscles and-bones, along with adopting healthier habits to protect against long-term damage.

"By being aware of screen usage and intentionally taking time to move and stretch, the likelihood of encountering musculoskeletal issues can be greatly decreased, enhancing overall health," he states.

Prolonged screen time poses immediate and long-term risks to bone-and joint health, from posture issues like tech neck to conditions such as carpal tunnel syndrome and reduced bone-density. Dear Lykkers, by following expert advice, taking breaks, and incorporating physical activity into daily routines, individuals can safeguard their musculoskeletal health in the digital age.